WOD 30 June 2017

30 Jun

Complete for time:
60 dumbbell single-arm overhead lunge
50 double-unders
40 wall ball (9/6kg)
5 muscle up
40 wall ball
50 double-unders
60 dumbbell single-arm overhead lunge

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 29 June 2017

29 Jun

Complete 7 rounds for time:
7 power snatch (42.5/30kg)
7 sumo-deadlift high-pull
7 knees-to-elbow

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 28 June 2017

28 Jun

Complete as many rounds and reps as possible in 15 minutes:
200m run
20 v-ups
30 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 June 2017

27 Jun

Every minute on the minute for as long as possible:
1 ring push up
*increase reps by one per minute

Rest 5 minutes

Every minute on the minute for as long as possible:
1 front squat (bodyweight)
*increase reps by one per minute

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 June 2017

26 Jun

Complete for time:
800 run
60 sumo-deadlift high-pull (42.5/30kg)
400m run
60 push press
800m run

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Programming w/c 26 June 2017

25 Jun

CrossFit (Level 2)

Monday
Running, sumo-deadlift high-pull and push press triplet.
(Off programme day)

Tuesday
Ladder of ring push ups and dumbbell thrusters.
(All elements day)

Wednesday
Triplet of running, V-up and double-unders.
(No shoulder day)

Thursday
Seven rounder with power snatch, pull-ups and sumo deadlift high pulls.
(No squat day)

Friday
Chipper with dumbbell snatch, double-unders, wall ball and muscle-ups.
(Off programme day)

Saturday
AMRAP with wall ball, kipping toes-to-bar and Turkish get-up.
(All elements day)

Sunday
Partner chipper
(No shoulder day)

CrossFit Gymnastics

Monday (strength)
Weighted muscle-up + ring support + bottom of ring support
L-hang on bar
Back bridge holds

Wednesday (strength)
Handstand push ups + freestanding max effort
Pistol strength
Strict pull-ups

Saturday (skills)
Kipping mechanics
Kipping handstand push-ups
Strict muscle up/transitions

Powerlifting Club

Tuesday
Benchmark: Coffey

Thursday
Benchmark: John Florio

Saturday
Benchmark: Linda

Sleven Strongman

Monday
Prowler harness 20m (in less than 45s)

Wednesday
Rope pulls – 2 lengths (in less than 60s)

Saturday
Prowler push 25m + prowler drag 25m (both in under 90s)

WOD 25 June 2017

25 Jun

Complete as many rounds as possible in 17 minutes:
10 toes-to-bar
12 goblet lunges
14 alternating kettlebell snatches

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 24 June 2017

24 Jun

Complete 4 rounds for time:
10 front squat (60/40kg)
10 weighted box step-ups
20 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 23 June 2017

23 Jun

‘Nancy’
Complete 5 rounds for time:
15 overhead squats (42.5/30kg)
400m run

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Programming w/c 3 July 2017

22 Jun

CrossFit (Level 2)

Monday
Three couplets of double-unders and alternating lunges, ring row and ring push-ups, and toes-to-bar and burpees.
(No squat day)

Tuesday
Twenty minute AMRAP of deadlift, box jumps and runs.
(Off programme day)

Wednesday
Dumbbell shoulder-to-overhead, pull ups and burpees.
(All elements day)

Thursday
Seven rounds of kettlebell front squats and farmer’s walk.
(No shoulder day)

Friday
Buy-in/cash-out of calorie row. Plus 3 rounds of push press, sumo-deadlift high-pull and toes-to-bar.
(No squat day)

Saturday
Buy-in/cash-out of 400m run. Plus 3 rounds of kettlebell swings and alternating lunges, then 3 rounds of pistols and sit-ups.
(Off programme day)

Sunday
Twelve minute ladder of dumbbell squat clean, muscle up + dips.
(All elements day)

CrossFit Gymnastics

Monday (strength)
Headstand press to handstand taps
Legless rope climbs
Handstand walk conditioning

Wednesday (strength)
Front lever pulls
Elevated knee/foot handstand push-ups
Flexed arm hangs
Support holds

Saturday (skills)
Kipping mechanics/lat strength
Kipping muscle-ups
Freestanding handstands

Powerlifting Club

Tuesday
Bench press
Conditioning WOD

Thursday
Back squat
SWOD

Saturday
Deadlift
Heavy conditioning

 

Sleven Strongman

Monday
Longer conditioning

Wednesday
Farmer’s carry 25m

Saturday
Prowler single arm drag 30m + 30m (under 90s)

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